Ingredients
- Salmon Fillets: (About 1.5-2 pounds, skin on or off) – The star of the dish, choose fresh or high-quality frozen salmon fillets. Aim for fillets that are roughly the same thickness for even cooking. Salmon is packed with omega-3 fatty acids and protein, making it a wonderfully healthy and flavorful choice.
- Olive Oil: (3 tablespoons, extra virgin) – Forms the base for the herb marinade and keeps the salmon moist during baking. Extra virgin olive oil adds a rich, fruity flavor and is a healthy fat source.
- Lemon: (1 large, zested and juiced) – Provides a bright, citrusy flavor that complements the salmon and herbs beautifully. Lemon juice also helps to tenderize the fish and adds a touch of acidity.
- Garlic: (3 cloves, minced) – Adds a pungent, savory depth to the marinade. Freshly minced garlic is always preferred for its robust flavor.
- Dried Italian Herb Blend: (2 tablespoons) – A convenient mix of classic Italian herbs like oregano, basil, rosemary, thyme, and marjoram. This blend provides a complex and aromatic flavor profile that is quintessential Italian. You can also use a combination of fresh herbs if you prefer.
- Fresh Parsley: (2 tablespoons, chopped) – Adds a fresh, herbaceous note and a pop of green color. Parsley is a versatile herb that brightens the overall flavor of the dish.
- Salt: (1 teaspoon, or to taste) – Enhances the flavors of all the ingredients and seasons the salmon perfectly. Sea salt or kosher salt is recommended for its pure taste.
- Black Pepper: (½ teaspoon, freshly ground, or to taste) – Adds a subtle spice and depth of flavor. Freshly ground black pepper has a more pronounced aroma and taste than pre-ground pepper.
Instructions
- Preheat Your Oven and Prepare Baking Sheet: Begin by preheating your oven to 400°F (200°C). This temperature is ideal for baking salmon, ensuring it cooks through without drying out while maintaining a lovely moist texture. While the oven is preheating, line a baking sheet with parchment paper or aluminum foil. This step is crucial for easy cleanup and prevents the salmon from sticking to the baking sheet. If using foil, lightly grease it with cooking spray or olive oil to further prevent sticking.
- Prepare the Italian Herb Marinade: In a small bowl, whisk together the olive oil, lemon zest, lemon juice, minced garlic, dried Italian herb blend, chopped fresh parsley, salt, and freshly ground black pepper. Take a moment to really whisk these ingredients together until they are well combined and emulsified. This ensures that the flavors meld together beautifully and create a cohesive marinade. The olive oil acts as a carrier for the flavors, helping them penetrate the salmon fillets. The lemon juice not only adds brightness but also helps to tenderize the fish slightly.
- Marinate the Salmon: Place the salmon fillets on the prepared baking sheet. Pat the salmon fillets dry with paper towels; this helps the marinade adhere better and encourages a slight crust to form during baking. Pour the Italian herb marinade evenly over the salmon fillets, ensuring that each fillet is generously coated. Use your hands or a spoon to gently rub the marinade into the salmon, making sure to get it into all the nooks and crannies. If you have time, let the salmon marinate for 10-15 minutes at room temperature. While not strictly necessary, this short marinating time allows the flavors to penetrate the salmon more deeply, resulting in a more flavorful final dish. However, if you are short on time, you can skip this step and proceed directly to baking.
- Bake the Salmon: Transfer the baking sheet with the marinated salmon to the preheated oven. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork. The exact baking time will depend on the thickness of your salmon fillets. A good rule of thumb is to bake salmon for approximately 4-6 minutes per half-inch of thickness. To check for doneness, gently insert a fork into the thickest part of the salmon fillet. If it flakes easily and is no longer translucent, it is cooked through. Avoid overbaking, as this can result in dry and less flavorful salmon. You want the salmon to be moist and tender.
- Optional Broiling for Golden Finish (Optional): For an extra touch of golden color and slightly crisp edges, you can broil the salmon for the last 1-2 minutes of cooking time. If you choose to broil, keep a very close eye on the salmon to prevent it from burning. Move the oven rack to the top position and switch the oven to broil. Broil for just a minute or two until the top of the salmon is lightly golden brown and slightly caramelized. Be extremely cautious during broiling as it can quickly go from perfectly browned to burnt.
- Serve and Garnish: Once the salmon is baked to perfection, carefully remove it from the oven. Garnish with extra fresh parsley and lemon wedges. The fresh parsley adds a final burst of freshness and visual appeal, while the lemon wedges allow for an extra squeeze of citrus if desired, further enhancing the bright Italian flavors. Serve immediately and enjoy this delectable and healthy Italian Herb Baked Salmon!
Nutrition
- Serving Size: one normal portion
- Calories: 550
- Fat: 40g
- Protein: 50g
- Cholesterol: 130mg